The ultimate goal of anti-aging: stretching against the wall to exercise the spine without hunching or shrinking

Recently, many entrepreneurs and celebrities accidentally fell down the stairs. If you want to prevent falling, you must first build muscle. Muscle-building exercises are also anti-aging exercises. You might as well start by strengthening your muscles and bones and doing exercises to strengthen your back spine to avoid premature muscle weakness, easy falls, and even hunchbacks. Anti-aging exercises that increase muscle strength include aerobic exercise, resistance exercise and balance exercise. Sports experts will recommend simple and suitable movements that can enhance muscle endurance, protect bones and muscles, and achieve anti-aging goals.

The ultimate goal of training the spine and joints to fight aging: no hunchback or shrinkage

How to take care of joints and bones? Where to start training? In her new book "Strong Muscle Master Peng Shumei Teaches You How to Train Your Core Muscles", strong muscle guru Peng Shumei said that training the back (spinal) joints is very important. The 33 vertebrae establish the shape of the body. How to maintain the flexibility of the spine without hunching over is the most important lesson in anti-aging. It is not only a frame that supports life, but also a manifestation of confident and elegant movements. Loosen the spine and activate the intervertebral discs, making the muscles vertical to the spine elastic and flexible, allowing you to naturally straighten your height. This effect is the ultimate anti-aging goal: no hunchback or shrinkage.

When exercising, you should repeatedly stretch the erector spinae muscles that are arranged on both sides of the long spine to make them elastic. This can not only support the spine from hunching, but also transport nutrients to the spine to regenerate its cells. In addition, it is necessary to rotate the thoracic and lumbar vertebrae (such as circumcision) to strengthen the spinal rotators and soften the intervertebral discs to make the spine flexible.

【Strengthening back spine exercise】

Action 1: Twisting the waist and back (circular waist rotation)

Effect: Can improve back stiffness or soreness.

Action skills:

1. While maintaining the movement, exhale abdominally every 1.5 seconds, contract your anus and navel to allow the endocrine system to release nutrients to the psoas muscles.

2. If you want to enhance muscle endurance, you can stay in the bending and twisting back posture for 20 to 30 seconds.

Exercise to strengthen the back spine: twist the back. (Photo provided by Tianxia Life Publishing Co., Ltd.)

Exercise to strengthen the back spine: twist the back. (Photo provided by Tianxia Life Publishing Co., Ltd.)

Action 2: Lying on the wall to stretch the back muscles

Effect: Adjust the spine (make the spine neither crooked nor convex).

Action skills:

1. While maintaining the movement, exhale abdominally every 1.5 seconds, contract your anus and navel to allow the endocrine system to release nutrients to the waist and back muscles.

2. To enhance muscle endurance, the two stopping positions can be increased to 15 to 30 seconds.

Exercise 2 to strengthen the back spine: Lie against the wall to stretch the back muscles. (Photo provided by Tianxia Life Publishing Co., Ltd.)

Exercise 2 to strengthen the back spine: Lie against the wall to stretch the back muscles. (Photo provided by Tianxia Life Publishing Co., Ltd.)

In addition, anti-aging exercises that increase muscle strength include aerobic exercise, resistance exercise and balance exercise. Among them, resistance exercise can effectively prevent muscle loss, while increasing strength and avoiding weakness, and it can be done anytime and anywhere.

【Resistance exercise to enhance leg muscle strength】

Action 1: Chair Bend Legs

Stand firmly with your legs together, relax your knees and squeeze your thighs together, straighten your chest and hold the chair with both hands, tighten your abdomen and back, look forward, take a big step forward with your left leg, straighten your back and stand firmly, slowly push your left thigh and pelvis forward, and at the same time extend the right leg muscles backward. Complete it in 8 seconds, then gradually increase your concentration, stop contracting and exert force for 12 to 15 seconds, and repeat 2 to 4 times. Then switch legs, with the right leg forward and the left leg backward.

Resistance exercise movement 1/leg curl in chair. (Photo provided by Tianxia Life Publishing Co., Ltd.)

Action skills:

1. When you stop, exhale through your abdomen every 1.5 seconds, contract your anus and navel to allow the endocrine system to release nutrients to the lower limb muscles.

2. To enhance muscle endurance, the contraction posture can be extended to 20 to 30 seconds.

Learning the above exercises to strengthen the back spine can adjust the spine, keep the back straight, not hunched, and not look old. As for enhancing leg muscle strength, impedance exercises can exercise the core muscles, maintain muscle elasticity, and keep the whole body balanced to prevent falling.